Method and apparatus for reducing stress

ABSTRACT

A method and apparatus for relaxing and reducing stress in an individual is disclosed. The method involves exposing the individual to combined music, preferably anxiolitic music, and randomly selected voiceover. The apparatus comprises a system, suitable for performing the method, that is capable of reproducing a wide variety of different audio programs that comprises several phases, the content of each phase not being predictable in advance.

This invention concerns a method of relaxing and reducing stress in apatient and a device suitable for use therewith. More particularly, thisinvention concerns a method of relaxing and reducing stress in a patientthrough the use of music and voiceover.

U.S. Pat. No. 5,403,263 discloses a method of reducing anxiety and therecovery time of a patient during for the preoperative, intraoperativeand postoperative phases of surgery. The method includes the steps ofproviding music in each phase of the surgery in combination withvoiceover information relating to each phase of the surgery that thepatient experiences at the time, with information, reassurance andsuggestions to help the patient relax and feel comfortable during thethree phases of surgery. The method relies upon utilization of an audiocassette tape player to play the music and voiceover to the patient. Therecorder has a mechanical device that enables the tape player to reversethe tape automatically and play the other side in order to give thepatient continuous music and voiceover instructions and suggestions forthe length of each perioperative period. The voiceover information isparticularly directed to the period of surgery which the patient isexperiencing at the time. In addition to this information, repetitiousvoice suggestions are made to the patient to relax. The suggestionsprovide reassurance in order to reduce the tension, anxiety, stress anddiscomfort but most patients usually experience with surgery. The musicof the system is anxiolytic, in that it is composed, withoutrecognizable melody, familiar rhythm or harmony that can be anticipated,to reduce anxiety and to facilitate relaxation, and includes an openingtheme, a middle section and closing theme, with the opening and closingthemes being the same for each period the surgery.

The combination of anxiolytic music and voiceover has also been usedsuccessfully by individuals wishing to reduce anxiety and stress intheir everyday lives. Typically, an individual will set aside a shortperiod of time during their working day, for example 30 minutes duringtheir lunch break, to listen to an audio cassette tape player playing acombination of anxiolytic music and voiceover. The music and voiceoverare directed such that, as the individual listens to the tape, theindividual may be caused to drift into a form of shallow sleep and then,as time progresses, the individual is slowly aroused, to awaken feelingrelaxed and less stressed.

As an alternative to using an audio cassette tape player to listen to apre-recorded cassette tape, the listener can use a CD or minidisk playerto listen to an appropriately pre-recorded CD or minidisk.

Users, however, have noted that the relaxing and stress reducing effectthey believe they derive from practicing this method tends to reduce asthey expose themselves to repeated performances of the audiocassettetape. Further, they feel they do not receive the full benefit of aperformance when, knowing that they do not have time to receive a fullperformance, they have to interrupt the performance and wake themselvesup to go back to work rather than being woken up slowly by the tape.Various solutions which address these problems individually have beenemployed, such as using different tapes with different music andvoiceover content and tapes with different performance lengths, but noneof the prior art appears to address these problems together.

It is an object of the present invention, therefore, to provide animproved method of relaxing and for reducing stress in an individual. Inanother aspect, it is the object of the present invention to provide amethod of relaxing and for reducing stress in an individual which doesnot suffer the problems of the prior art method, which employspre-recorded cassette tapes, CDs or minidisks.

It should be understood that an inherently deterministic machine, suchas a computer, cannot of itself, produce an output that is truly random.In the context of this specification, “random” and related phrases suchas “randomly selected” should be understood as including (but is notlimited to) “pseudo-random”. The concept of functions that provide apseudo-random output is well known to those knowledgeable in the fieldof computer programming, and are discussed in detail in Knuth, D. E.:The Art of Computer Programming, volume 2: Seminumerical Algorithms.Addison-Wesley, Reading, Mass., 3rd edition, 1997.

In accordance with a first aspect of the present invention, there isprovided a method of relaxing and for reducing stress in an individual,which method comprises exposing said individual to a performance ofmusic, preferably anxiolytic music, and randomly selected voiceover, andwherein the length of the overall performance is pre-determined by theindividual. Preferably, the performance of music and randomly selectedvoiceover comprises at least the following sequential phases:

a) a first phase of combined music, preferably anxiolytic music, andvoiceover, preferably randomly selected voiceover comprisinginstructions to lower said individual from a conscious state into asubconscious state;

b) a second phase of combined music, preferably anxiolytic music, andrandomly selected voiceover comprising suggestions to maintain theindividual in said subconscious state; and

c) a third phase of combined music, preferably anxiolytic music, andvoiceover, preferably randomly selected voiceover, comprisinginstructions to lift the individual from said subconscious state to aconscious state;

and wherein the length of the overall performance is predetermined bythe individual. Preferably, the music is randomly selected music, morepreferably randomly selected anxioltic music.

Individuals using the method of the present invention on severaloccasions over a period of time may experience a feeling of improvedrelaxation and reduced stress, in comparison to the prior art method.Whilst it is not the intention of the inventors to be restricted by thistheory, the inventors believe that the advantages of the presentinvention are achieved by:

a) the apparent randomness of the combined music and voiceover in eachphase providing the individual with an unique performance on eachexposure so that, in effect, the individual never becomes familiar withor is unable to predict at least a substantial part of the music andvoiceover; and

b) the ability of the individual to pre-select the length of time of theperformance to fit in with the length of time the individual canactually spend on a performance between then normal activities (therebyeliminating the stress which the individual may otherwise experience ifthey know they have to interrupt the performance to resume normalactivities).

Preferably, prior to the first phase a), the individual is exposed to anintroduction phase of combined music, preferably anxiolytic music, andvoiceover, preferably randomly selected voiceover, including adescription of the nature of the method to follow.

The overall performance time is preferably from 10 to 60 minutes.Performance times longer than 60 minutes may be selected, but it is notrecommended to select a performance time longer than 90 minutes.

The first phase a) and the third phase c) are preferably of the same orsimilar length in time, for example from 3 to 10 minutes each, whereasthe second phase b) is preferably from 4 to 50 minutes.

As well as the voiceover being randomly selected, it is preferred thatthe anxiolytic music comprises randomly selected pieces of anxiolyticmusic.

In order to implement the first aspect of the invention, a system mustbe provided that is capable of reproducing a wide variety of differentaudio programmes that comprises several phases, the content of eachphase not being predictable in advance. In practice, such a system willmost typically include hardware that can execute a suitable softwareprogram. In principle it would be possible to make a large number ofrecordings for each of the phases, store them, and for the system selectone of them at random for reproduction. However, to implement a systemthat can generate a reasonably large number of alternative audioprogrammes for each phase would require use of hardware having anunpractically large memory capacity.

From a second aspect, this invention provides a method for generating anaudio programme, optionally in pursuance of a method embodying the firstaspect of the invention, the programme having a plurality of phases, inwhich each phase is generated by selecting a plurality of audiosequences selected at random from a repertoire of audio sequences, andreproducing the selected audio sequences in succession. An entire phaseis made up from several audio samples selected at random, so the audioprogramme that the phase represents has random content. A very largenumber of possible combinations, each representing a different audioprogram, can arise from such random selection, without the need to storemultiple large audio programme files.

Each phase may comprise several phrases. Each phrase may comprise apredetermined number of audio sequences selected at random from arepertoire of one or more sequences specific to that phrase. Forexample, that repertoire of files may be associated with a so-called“bin” that is specific to a particular phrase of a phase of theprogramme. Where the bin for a particular phrase includes just onesequence, that sequence will be chosen each time an audio programme isgenerated with a probability of 1.

In some embodiments of the invention, it may be advantageous to ensurethat one of more of the phases always lasts a predetermined length oftime. Such phases are most typically formed from a predetermined andinvariable number of sequences. This can be achieved by padding thephase with intervals of silence or an unobtrusive noise betweensuccessive audio sequences.

Moreover, some phases may have a variable length, for example, in orderto ensure that the overall length of the programme in as near aspossible to a target length (which may be variable). The sequences thatcan be selected to construct such phases may themselves be of differentlengths, and the number of sequences used may be variable. In suchembodiments, the selection of audio segments may be determined at leastpartially randomly and at least partly in accordance with a timingalgorithm, with the aim being to produce a phase of a desired length.

Advantageously, no single audio sequence is selected more than once forinclusion in a single programme. Moreover, where the number of availableaudio sequences is sufficiently large, having once been selected, anaudio sequence may be excluded from the repertoire available forselection until a predetermined number of programmes have beengenerated.

Each audio sequence is typically constituted by a digitally encodedaudio signal. For example, each may be an audio media file, encoded in arecognised format, for instance that identified as MPEG layer 3 (MP3).

A method according to this aspect of the invention may be performed byhardware that has been designed specifically for reproduction of audiosignals. Alternatively, it may be performed by a general-purposecomputer having suitable audio reproduction hardware.

From a third aspect, this invention provides computer hardware having aprogram memory, a processor for executing a program stored in theprogram memory, a sequence memory in which is stored a plurality ofaudio sequences, and audio reproduction hardware, there being stored inthe program memory a program which, when executed by the processor,causes the audio reproduction hardware to reproduce audio sequencesstored in the sequence memory by a method according to thelast-preceding aspect of the invention.

Computer hardware embodying this aspect of the invention may be designedspecifically for reproduction of audio signals. It may, for example, bea portable or hand-holdable audio player. Alternatively, computerhardware embodying this aspect of the invention may be a general-purposecomputer, such as a desktop personal computer, a notebook computer, aportable or handheld computer or a personal digital assistant.

The program memory (or some of the program memory) and/or the sequencememory (or some of the sequence memory) may be constituted within anon-volatile memory device, such as a ROM, EPROM, EEPROM, CMOS, Flash orother suitable device known or yet to be developed (for conveniencereferred to generally within this specification as a “ROM”). The ROM maybe provided in a configuration that can be readily exchanged by a user,such as in a cartridge or a card. There may additionally be programmemory and/or sequence memory that is permanently or semi-permanentlyinstalled within the hardware.

From yet a further aspect, the invention provides a computer programproduct executable by computer hardware to perform a method according tothe last-but-one preceding aspect of the invention. Typically, such acomputer program product is executable by hardware embodying the lastpreceding aspect of the invention.

A computer program product embodying this aspect of the invention may beprovided stored in a memory device such as a ROM or a machine-readabledata carrier such as a disc (e.g. a magnetic or optical disc). A memorydevice containing a computer program product embodying this aspect ofthe invention may also contain data representing one or more audiosequences. In such cases, the computer program product may be executableby computer hardware to reproduce a plurality of such audio sequences toperform a method according to the last-but-one preceding aspect of theinvention.

An embodiment of the invention shall now be further described by way ofexemplification and with reference to the accompanying drawings, inwhich:

FIG. 1 is a block diagram of computing apparatus for use in anembodiment of the invention; and

FIGS. 2 to 5 illustrate selection of audio segments respectively inintroduction, first, second and third phases of an audio programmegenerated in pursuance of the invention.

With reference first to FIG. 1, computing apparatus for use in thisinvention is embodied as a compact, self-contained portable player.

The player comprises a microprocessor 10 that is connected to a programmemory 12 and a sequence memory 14. In addition, the player includes anaudio output stage that includes a digital-to-analogue converter (DAC)16, and amplifier 18, and a transducer 20. The transducer may, forexample, by a loudspeaker or a component part of a headphone.

The program memory 12 contains a software program that can be executedby the microprocessor. The program memory may include a kernel 22 thatcontains a basic operating system for the computing device and anapplication program that provides the desired functionality for thedevice. While the kernel will typically be stored on a ROM devicepermanently installed in the player, the application program and thesequence memory 14 is contained within a memory device that can readilybe removed from the player by a user; for example, in the form of amemory card. In this way, the detailed function and programme repertoireof the player can be changed by a user by changing one memory card foranother.

The sequence memory 14 contains a multiplicity of data files, each beingan audio signal encoded (in this embodiment) in MP3 format. The purposeand content of these sequences will be described in detail below.

The microprocessor 10 executes the program stored in the program memory12. Under control of that program, the microprocessor can retrieve afile from the sequence memory 14, decode the file, and instruct the DAC16 to convert the decoded file to an analogue audio signal. The analogueaudio signal is then reproduced by the transducer 20 as sound audible toa user.

The application program operates to create an audio programme bysequential reproduction of many of the audio files. The entire programmeis, on a detailed level, apparently random, but has a closely definedlarge-scale structure. Specifically, the programme has four phases: anintroduction phase, a first phase, a second phase and a third phase.Each phase is formed from a plurality of series, each series includingone or more audio files.

Each of the audio files in the sequence memory is associated with one ormore file group referred to as a “bin”. Each bin is associated with oneof the phrases. In order to generate a phase, the application programselects at random a file from each of the bins associated with thatphase in turn. In this typical embodiment, the random selection is basedupon the output value of a pseudo-random function. Such a function cangive an appearance of randomness that is sufficient for thisapplication. While it will be recognise that hardware systems can beprovided to give a truly random output, this is unlikely to be necessaryfor the purposes of embodying this invention. Note that some bins maycontain just one file, in which case it is selected for reproduction ineach programme. Once a file is selected, it is reproduced using theaudio output stage of the player. In some cases, a phrase is includedmore than once in a phase. In this instance, multiple files are selectedin turn from the one bin.

In order to enhance the programme output, the processor may maintain atable of selected files. In that case, once a file is selected in anyprogramme, it will not be eligible for subsequent selection within thatprogramme. Optionally, it may be excluded from selection from one ormore further programmes.

In FIGS. 2 to 5, each figure represents one phase of a programme, andeach bin is represented as one or more files associated with a choice.The audio programme is constructed as will now be described.

Introduction Phase

During the introduction phase, if present, the individual is exposed toa combination of anxiolytic music and randomly selected voiceover,including a description of the nature of the method to follow. In oneparticular embodiment of this phase, the individual is exposed to asequential series of phrases which, when combined, collectively form alogical description of the nature of the method to follow. Each phrasewithin the series is randomly selected from a group comprising one ormore phrases.

For example, the voiceover description of an introduction phase maycomprise the sequential combination of phrases I.A, I.B, I.C, I.D, I.E,I.D, I.F, and I.G, each phrase being randomly selected from the groupsof phrases listed below:

Series I.A

I.A.01 Before you settle yourself down into a deeply refreshing nap

I.A.02 Now that you have set aside this time to relax and nap

I.A.03 While you are settling down and making yourself comfortable

I.A.04 As you're preparing for a deeply refreshing rest

I.A.05 Now that you are getting ready to enjoy some rest and relaxation

I.A.06 To make the most of this time that you set-aside

I.A.07 In preparing to yourself to relax and recharge

I.A.08 Begin settling yourself down

I.A.09 While you are preparing to rest and deeply

I.A.10 Now that you have taken this time to rest and recharge

Series I.B

I.B.01 Its a good idea to ensure that you will not be disturbed and thatyou can be as comfortable as possible both physically and mentally. Finda position for your body where you can relax completely so that itseasier for you to let go of all the events of the day so far, for alittle while and get as much benefit as possible from this time out.

Series I.C

I.C.01 I will offer you some guidance for a few minutes to assist you inrelaxing as completely as possible and then from time to time I'll offerquiet ideas and reminders in the background.

I.C.02 My voice will be here as an occasional guide to remind you torelax just that little bit more and to help you get as much benefit asyou can from this time you have set aside.

I.C.03 For a few minutes I will guide you while you begin to relax, butthen, just let my voice fade into the background.

I.C.04 I will offer you some advice for just a little while and then,while you just let yourself drift off, I will from time to time offer anidea or some advice that you can incorporate into your rest.

I.C.05 I will guide you for a little while and then while you restquietly I'll offer some gentle ideas and reminders as you continue torest.

I.C.06 I will continue offering occasional quiet guidance for a fewminutes while you begin relaxing and allow your mind to become morecalm.

I.C.07 And for a few minutes my voice will accompany you offering ideasor advice while you relax as deeply as possible.

I.C.08 As you begin relaxing, I will continue speaking from whileoffering some quiet hints and ideas.

Series I.D

I.D.01 At any time, you can make my voice fade into the background bygently relaxing your attention into what is most comfortable andpleasant inside.

Series I.E

I.E.01 For the time you have set aside your job is to relax with comfortand ease and allow yourself to drift off into a pleasant and refreshingnap.

I.E.02 All I want you to do is let your mind and body slide with easeand comfort into a pleasant and refreshing nap.

I.E.03 All you need to do is let your body and mind become more and morerelaxed and go into an effortless and refreshing nap.

I.E.04 The only thing you need to pay attention to is comfort and ease.Let your mind and body relax into a quiet and refreshing nap.

I.E.05 There's no need for effort, no need for concentration—only letyour mind and body relax and relax more into a deeply refreshing andpleasant nap.

I.E.06 For the time you have set aside, your job is to relax in comfortand ease and allow yourself to drift off into a pleasant and refreshingnap.

I.E.07 All I want you to do you select your mind and body slide withease and comfort into a pleasant and refreshing nap.

I.E.08 All you need to do is let your body and mind become more and morerelaxed and go into an effortless and refreshing nap.

I.E.09 The only thing you need to pay attention to his comfort and ease.Let your mind and body relax into a quiet and refreshing nap.

I.E.10 There's no need for effort, no need for concentration—only letyour mind and body relax and relax more into a deeply refreshing andpleasant nap.

Series I.F

I.F.01 And when the time you have programmed for your rest is up, I willask you to return refreshed, relaxed and alert.

I.F.02 When its time for you to wake up and return to your day, I willgently call and remind you that its time to return.

I.F.03 I'll be here to remind you when its time to wake up and return toyour day refreshed, relaxed and alert

I.F.04 At the proper time, I will let you know that its time to returnand rejoin the day.

I.F.05 And when your napping time is complete, I will remind you to wakeup and rejoin your day relaxed, refreshed and alert.

I.F.06 And when the time you have programmed for your rest is up, I willask you to return refreshed, relaxed and alert.

I.F.07 When it's time for you to wake up in return to your day, I willgently call and remind you that it's time to return.

I.F.08 I'll be here to remind you when it's time to wake up and returnyou to your daily refreshed, relaxed and alert.

I.F.09 At the proper time, will I will let you know that it's time toreturn and rejoined the day.

I.F.10 And when you're napping time is complete, I will remind you towake up and rejoin your day relaxed, refreshed and alert.

Series I.G

I.G.01 So now you can just relax and let your mind and body slide into adeeply refreshing and pleasant nap.

I.G.02 So now you can just relax and let your mind embody slide into adeeply refreshing and pleasant nap.

First Phase

During the first phase the individual is exposed to a combination ofanxiolytic music and randomly selected voiceover comprising instructionsto lower said individual from a conscious state to a subconscious state.In one particular embodiment of this phase, the individual is exposed toa sequential series of phrases which, when combined, collectively form alogical set of instructions to follow. Each phrase within the series israndomly selected from a group comprising one or more phrases.

For example, the voiceover instructions of a first phase may comprisethe sequential combination of phrases II.A, II.B, II.C, II.D, II.E, II.Dand II.F, each phrase being randomly selected from the groups of phraseslisted below:

Series II.A

II.A.01 Close your eyes, if you haven't already and take a moment tostretch your body—your neck, arms, hands, back, legs and feet.

II.A.02 Close your eyes, stop a moment and first tense all the musclesof your body, hold it, hold it, hold it and now allow your body to relaxcompletely.

II.A.03 Close your eyes, if you haven't already and set aside anyconcerns or considerations for a little while. Just stop a moment andhave a stretch of all your muscles and now relax.

II.A.04 Close your eyes, and yawn—a good deep yawn and stretch thatstarts at the top of your head and goes all the way down to the tip ofyour toes.

II.A.05 With your eyes closed, I want you to tense the muscles of yourbody—each and every part of your body and hold it for a moment and nowrelax.

Series II.B

II.B.01 and really enjoy the feeling.

II.B.02 and allow yourself to luxuriate in that feeling.

II.B.03 and really notice how good it feels

Series II.C

II.C.01 allow your breathing to soften, with each breath you take. Justquietly and gently say to yourself, soften and relax

II.C.02 let each muscle from the top of your head to the bottom of yourtoes continue to relax, each part

II.C.03 what would it be like if you're twice as relaxed as you areright now? Imagine just how good it would feel

II.C.04 notice where you feel most relaxed in your body and imagine thatfeeling spreads.

II.C.05 simply let your attention go and allow your body to become thatmuch more quiet and relaxed

II.C.06 let each muscle in your body and part of your mind becomequieter, more comfortable and more relaxed

II.C.07 make each out breath easier than the one before, and each inbreath more relaxed.

II.C.08 with each breath you take allow yourself to be even more relaxedthan you were before

II.C.09 at any time if you want to you can just let yourself gently fallasleep, its okay

II.C.10 place gentle awareness on increasing comfort anywhere you beginto notice it

II.C.011 with each breath allow each muscle in your body to relax thatmuch more

II.C.012 even your muscles like to quiet down and rest when you givethem the opportunity

II.C.013 each breath can be another step deeper into pleasant andrelaxing feelings

II.C.014 when you're relaxing let even the little muscles in yourface—your mouth, eyes and forehead and even your head muscles relax

II.C.015 your fingers and toes can relax as much as any other part ofyour body

Series II.D

II.D.01 let all of this happen easily, without effort, simply relax andpermit it to happen

II.D.02 relaxation is not an effort just gently allow it to happen

II.D.03 simply allow yourself the deep pleasure in relaxation

II.D.04 permit yourself to float deeper into these enjoyable sensations

II.D.05 just let it happen, easily and gently

Series II.E

II.E.01 while you are relaxing let whatever thoughts float through yourmind carry on their way

II.E.02 while you are relaxing let your thoughts drift. There may bethoughts but you are not obliged to think them

II.E.03 And you can let your mind relax as much, if not more than yourbody

II.E.04 if you want you can let your mind go and find some pleasant andenjoyable memory

II.E.05 and you may find yourself drifting in daydreams and pleasantthoughts—that's alright just let them come and go

II.E.06 thoughts can come and go—just let them pass through like cloudsin the sky

II.E.07 let thoughts be like soft daydreams, quiet and slow. It'salright to be quiet for little while

II.E.08 if you think—think softly and quietly—there's no need now formore than a whisper

II.E.09 let your mind be absorbed in calm and rest

II.E.010 when your beginning to feel very relaxed—let your mind feelthat relaxed as well

Series II.F

II.F.01 carry on, just as you are until you are happy simply driftingmore deeply into relaxing and pleasant thoughts

Second Phase

During the second phase the individual is exposed to a combination ofanxiolytic music and randomly selected voiceover comprising suggestionsto maintain the individual in said subconscious state. In one particularembodiment of this phase, the individual is exposed to a sequentialseries of phrases which, when combined, collectively form a logical setof suggestions. Each phrase within the series is randomly selected froma group comprising one or more phrases.

For example, the voiceover instructions of a second phase may comprisethe sequential combination of phrases III.A, III.B, III.C and III.D,each phrase being randomly selected from the groups of phrases listedbelow:

Series III.A

III.A.01 while you are resting

III.A.02 and while you continue, just as you are

III.A.03 as you go on enjoying your relaxation

Series III.B

III.B.01 somewhere at the back of your back of your mind you might beginto consider that

Series III.C

III.C.01 a small rest can produce big benefits

III.C.02 when you really relax deeply, it can seem like time issuspended or even stretched out

III.C.03 you can feel good for looking after yourself

III.C.04 relaxing more deeply is a skill that can improve your health

III.C.05 even a short rest can help you feel deeply refreshed

III.C.06 a little quiet time during the day can help you sleep better atnight

III.C.07 when you are more relaxed and release stress in a calm and safeway, you can be more relaxed others

III.C.08 the more deeply you relax, the more energised you will feel

III.C.09 learning to relax quickly and deeply is a powerful skill thatcan help all areas of your life

II.C.010 even resting quietly with your eyes closed for a short time canbe profoundly beneficial to you

II.C.011 just letting yourself drift once in awhile gives your body andmind an opportunity to recuperate

III.C.012 when you are resting comfortably, your mind has a chance toslow down and reset itself

III.C.013 you're learning to relax is a skill that will really help youwhen the pressure is on

III.C.014 as you become more skilled in taking time outs—you will feelmore and more refreshed

III.C.015 the more you relax now, the better you feel

III.C.016 when you notice pleasant feelings inside—imagine themspreading all over your body

Series III.D

III.D.01 sometimes little day dreams can be of help to you

III.D.02 working hard and relaxation go together

III.D.03 your body knows how to safely and quickly release stress andprocess your problems while you rest quietly

III.D.04 thoughts are just thoughts and not reality

III.D.05 sometimes using a little less effort but more careful planningcan make all the difference in your life

III.D.06 rest and recovery go together

III.D.07 what will it be like when you achieve the things that you wantto, more easily than you expected?

III.D.08 its amazing how good you can feel when you've taken the time torefresh yourself

III.D.09 even deep stress and problems can be safely resolved at theappropriate speed, with ease and comfort

III.D.010 you can be delightfully surprised at how good you feel afteryou awaken

III.D.011 remember to bring your relaxation into the areas of your lifewhere its needed

III.D.012 allow yourself to really enjoy the things you do

III.D.013 later on remember to relax as you go about your day

III.D.014 relaxation and feeling good are habits like any other—the moreyou practice, the better you become

III.D.015 while your resting, its a good time for solutions and ideas toform in the back of your mind

III.D.016 just relaxing comfortably can help the good ideas in the backof your mind to find an appropriate form

Third Phase

During the third phase the individual is exposed to a combination ofanxiolytic music and randomly selected voiceover comprising instructionsto lift the individual from said subconscious state to a consciousstate. In one particular embodiment of this phase, the individual isexposed to a sequential series of phrases which, when combined,collectively form a logical set of instructions to follow. Each phrasewithin the series is randomly selected from a group comprising one ormore phrases.

For example, the voiceover instructions of a first phase may comprisethe sequential combination of phrases IV.A, IV.B, IV.C, IV.D, IV.E, IV.Dand IV.F, each phrase being randomly selected from the groups of phraseslisted below:

Series IV.A

IV.A.01 In a few moments, I'm going to ask you to begin to bring yourattention back to normal waking

IV.A.02 in a minute I will ask you to begin to wake up, but not just yet

IV.A.03 I'm going to ask you, in a moment to begin to return from yournap

IV.A.04 I am going to ask you in a moment or two to begin to wakeyourself up

IV.A.05 In a moment I will ask you to begin to wake yourself up but notjust yet

IV.A.06 I will ask you in a moment or two to begin to 'rouse yourselffrom your nap

Series IV.B

IV.B.01 bring your attention back slowly and gently to the sensations inyour body

IV.B.02 let your awareness come back to the sensations in your body

IV.B.03 gently allow your mind to begin noticing the pleasant sensationsin your body

IV.B.04 bring your awareness to the pleasant sensations in your body

IV.B.05 notice the sensations in your body. where do you feel mostcomfortable?

IV.B.06 let you're attention move to the feelings in your body

Series IV.C

IV.C.01 Before you fully awaken take a moment and gently stretch onceagain

IV.C.02 Now slowly and gently begin to stretch your body and reallyenjoy the sensations

IV.C.03 Take a moment and give yourself another good stretch

IV.C.04 Now take a moment and deeply stretch again—from top to toe

IV.C.05 And now take a moment to really stretch and even a good yawn too

IV.C.06 Now, I want you to give yourself a really good stretch—one thatstretches your whole body

Series IV.D

IV.D.01 taking a timeout can be a deeply refreshing and beneficialexperience

IV.D.02 Its good that you have taken this time to recharge and refreshyourself

IV.D.03 taking a little siesta now and then can

IV.D.04 taking a timeout and allowing your body and mind to resetthemselves is a good thing.

IV.D.05 its a good thing to take time out now and then and refreshyourself

IV.D.06 you know, the benefits of this nap can stay with you for therest day

Series IV.E

IV.E.01 take a moment now and think about what you want to do withbenefits you've gained by taking this time out

IV.E.02 now, think about how your going to use the benefits of this nap

IV.E.03 just take one more moment and think through how you are going touse your energies for the rest of the day

IV.E.04 now why not think about how you are going to be using yourenergies for the rest of the day

IV.E.05 now think for moment how you want to use your energies for therest of the day

IV.E.06 take a moment now to think through the rest of your day

Series IV.F

IV.F.01 Alright, its time for you wake up and rejoin the day!

IV.F.02 Okay, you've had a rest now and its time for you to fully wakeup and return to your day

IV.F.03 Alright, its time to fully wake yourself up now—come on back andrejoin the day.

IV.F.04 Alright, now its time to 'rouse yourself and rejoin your day

IV.F.05 Okay, now rouse yourself—its time to get going and rejoin theworld

IV.F.06 Alright, now wake yourself up. Its time to come back and rejointhe day.

During each of the above phases, the individual is exposed to anxiolyticmusic, which music is composed to reduce anxiety and to facilitaterelaxation, having no recognizable melody, familiar rhythm or harmonythat can be anticipated.

The method of the present invention may be used in the manner describedin the U.S. Pat. No. 5,403,263 or it may be used by individuals wishingto relax and reduce their stress levels during the working day.

What is claimed is:
 1. A method of relaxing and for reducing stress inan individual, which method comprises exposing said individual to aperformance of music and randomly selected voiceover, and wherein thelength of the overall performance is pre-determined by the individual.2. A method of relaxing and for reducing stress in an individual asclaimed in claim 1, which method comprises exposing said individual to aperformance of music and voiceover comprising at least the followingsequential phases: a) a first phase of combined music and randomlyselected voiceover comprising instructions to lower said individual froma conscious state into a subconscious state; b) a second phase ofcombined music and randomly selected voiceover comprising suggestions tomaintain the individual in said subconscious state; and c) a third phaseof combined music and randomly selected voiceover comprisinginstructions to lift the individual from said subconscious state to aconscious state; d) and wherein the length of the overall performance ispre-determined by the individual.
 3. A method as claimed in claim 2,wherein prior to the first phase a) the individual is exposed to anintroduction phase of combined music and randomly selected voiceoverincluding a description of the nature of the method to follow.
 4. Amethod as claimed in any one of claim 2, wherein the overall performancetime is from 10 to 60 minutes.
 5. A method as claimed in claim 2,wherein the first phase a) and the third phase c) are of the same orsimilar length in time.
 6. A method as claimed in claim 1, wherein themusic is anxiolytic music and comprises randomly selected pieces ofanxiolytic music.